Carrot and beetroot juices are often considered healthy, but if you have diabetes, you might wonder if these juices are a good choice for you. While vegetables like carrots and beetroots are packed with nutrients, juicing them can make a big difference in how they affect your blood sugar.
Let’s take a closer look.
What is the Nutritional Value of Carrot and Beetroot Juice?
Carrots and beetroots are both nutrient-rich vegetables. They provide important vitamins and minerals like Vitamin A (from carrots) and nitrates (from beetroots), which are beneficial for overall health.
But when you juice these vegetables, you lose most of the fiber, leaving you with a drink that’s mostly sugar and water.
| Nutrient | Nutritional Value (per 100 ml) | |
| Beetroot Juice | Carrot Juice* | |
| Energy | 30 kcal | 41 kcal |
| Protein | 1 gm | 0 gm |
| Total fats | 0 gm | 0 gm |
| Carbohydrate | 7 gm | 10 gm |
| Total Sugars | 7 gm | 10 gm |
|
*of a commercially available brand |
||
However, even though these juices have some good nutrients, they still contain a lot of sugar which may vary as per how much sweetness you want in your juice.
For example, typically, a glass of juice is around 200-250 ml, requiring 2-3 carrots or beetroots to prepare. This means the sugar content can reach around 15-20 grams per glass, which is quite significant and lot for people with diabetes.
What is the Glycemic Index (GI) of Carrot and Beetroot?
The Glycemic Index (GI) is a measure that ranks foods based on how quickly they raise blood sugar levels. Foods with a low GI release sugar slowly into the blood, which helps maintain stable blood sugar levels.
In contrast, high GI foods cause a rapid spike in blood sugar, which can be problematic for people with diabetes.
Whole carrots have a low GI of 39, meaning they release sugar slowly and steadily. Beetroots have a moderate GI of 64, which indicates they raise blood sugar at a moderate rate when eaten as a whole.
However, when these vegetables are juiced, the GI increases. This is because juicing removes the fiber, which plays a crucial role in slowing down sugar absorption into the blood.
For example, when you make a glass of apple juice, it takes about 2-3 apples. But would you be able to eat that many apples at once?
Not really, because the fiber in apples makes you feel full. When you drink just the juice, most of the fiber is gone, and you’re left with mainly sugar.
Without the fiber, your body absorbs the sugar much faster, and you don’t feel as full. That’s why eating whole fruits is always better, especially if you’re trying to lose weight, the fiber helps curb cravings and promotes satiety.
The same concept applies to carrot and beetroot juice for diabetes. When you drink the juice, the fiber is mostly gone, leaving behind a sugar-heavy drink that can cause a rapid spike in blood sugar, something people with diabetes should avoid.
Is Carrot and Beetroot Juice Good for People with Diabetes?
Simply put, carrot and beetroot juices for diabetes are NOT the best choices for people with diabetes. The main issue is that juicing removes the fiber, which is key to keeping blood sugar levels stable.
Without fiber, the sugars in the juice are absorbed rapidly, leading to a sharp rise in blood sugar levels. For people with diabetes, this makes juice less ideal, as managing blood sugar is critical to their health.
Some people may also add sugar to enhance the sweetness or other ingredients for flavour, which further increases the sugar content and makes the juice even less suitable for those managing diabetes. These added sugars and flavourings could cause an even quicker spike in blood sugar, making the juice more harmful than beneficial.
Therefore, consuming whole vegetables is much more beneficial because the fiber slows down sugar absorption and helps keep blood sugar levels stable.
At Fitterfly, we always recommend eating whole vegetables like carrots and beetroots instead of juicing them. Whole vegetables provide all the nutrients along with fiber, which helps manage blood sugar effectively.
What is the Best Time for People with Diabetes to Drink Carrot and Beetroot Juice?
At Fitterfly, our nutrition coaches always recommend that it’s best to enjoy carrots and beetroots as whole vegetables. When eaten whole, they keep all the important nutrients and fiber, which helps manage blood sugar levels.
Fiber is key for people with diabetes because it slows down how fast sugar enters the blood. Juicing removes this fiber, making it less beneficial. So, for better health and blood sugar control, it’s always best to eat carrots and beetroots in their natural, whole form.
How We At Fitterfly Can Help You?
While beetroot juice for diabetes and carrot juice for diabetes may be packed with nutrients, they are not the best choices for people with diabetes due to their higher sugar content when juiced. That’s where Fitterfly steps in.
We understand how challenging it can be to manage diabetes while still enjoying a nutritious diet. Our expert coaches are here to guide you every step of the way, helping you make smart choices and manage your diabetes effectively, all while living a healthier and more balanced life.
Our nutrition coach will guide you in making smarter choices, such as opting for whole vegetables like carrots and beetroots to keep your blood sugar levels stable. Our success coach will ensure you stay motivated and on track with your goals, while our fitness coach will design exercises that complement your diet, helping you improve your overall health and fitness.
To learn more, just give us a missed call at 08069450746, and one of our program advisors will get back to you.
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
